Cerberus's Training Log

[Cerberus]

Hi Guys, this is my training log. I have just began a strength training plan comprised of a modified older version of the strong lifts 5x5 program. I intend to include into the plan (on my "off" days) running, skipping and shadow boxing. The plan is as follows:
Two weeks of the following at light to no weight but the bar to get into it:
Set A
Squats 5x15
Bench Press 5x15
BB Rows 5x15
Dips 3xf

Set B
Squats 5x15
Press 5x15
Deadlift 5x15
Pullup 3xf

Then will continue with the following at a weight that will cause me to work:
Set A
Squats 5x5
Bench Press 5x5
BB Rows 5x5
Dips 3xf

Set B
Squats 5x5
Press 5x5
Deadlift 5x5
Pullup 3xf

I will alternate sets a and b every workout session, working one day on one day off with a two day break after three workout sessions ie. Mon, Wed, Fri work days with sat and sun off... Pretty standard I think. I will skip and or run for warmup pre workout and walk to cool down.
On my off days I will do the running, skipping, and shadow boxing.

I eat reasonably healthy and will be working on my diet, I am coming off of the back of a bit of a two year lazy period so my 85KG has very little muscle in it so my work is cut out for me. I am already on a protein shake.

Stats:
Height: 1.81m
Weight: 85 KG
Age: 25
Sex: M

Hoooraaa!

D

-Edit to fix lining up and rephrase.

[Cerberus]

2009-12-08:
Work Day:
Squats 5x15 - 20 kg
Bench 5x15 - 30 kg
BB Row 5x15 - 30 kg
Dips 8,5,5 (Assisted dip machine on 7.5KG)

[Cerberus]

2009-12-10:
Work Day:
Squat - 5x15 - 20 KG (Bar Only)
Press - 5x15 - 20 KG (Bar Only)
Dead Lift - 3x15 - 40 KG
Pullup - 3x10 - Assisted with 20KG

[Cerberus]

What do you guys think of the program? Please if you can advise as to a more rounded routine as I fear maybe I am putting too much into the weights...

I would like to fight an amateur fight by April 2010, what kind of goals, fitness and strength wise should I be aiming for?

Thanks in advance for your advise.
D

[Cerberus]

What do you guys think of the program? Please if you can advise as to a more rounded routine as I fear maybe I am putting too much into the weights...

I would like to fight an amateur fight by April 2010, what kind of goals, fitness and strength wise should I be aiming for?

Thanks in advance for your advise.
D

Okay, so i decided to use my brain for a change and actually ran a search on the subject and found plenty answers.

I am canning my gym contract and am going to hit the boxing gym instead.

Watch this space

D

[Youngblood]

Good luck in your training Cerberus. Weights are okay, but need to be done properly and not at the expense of skill training and the cardio needed to compete. If fighting in amateurs is your goal for April, then yea, make sure you have the lungs to be going hard for 3 rounds. Make sure you have the basics down. Get in all the sparring you can. In novice having wind to go the distance hard is often the difference between a win and a loss.

[Nameless]

What do you guys think of the program? Please if you can advise as to a more rounded routine as I fear maybe I am putting too much into the weights...

I would like to fight an amateur fight by April 2010, what kind of goals, fitness and strength wise should I be aiming for?

Thanks in advance for your advise.
D

Okay, so i decided to use my brain for a change and actually ran a search on the subject and found plenty answers.

I am canning my gym contract and am going to hit the boxing gym instead.

Watch this space

D

Listen to YoungBlood, he's an amateur boxing and is heading for Canada's championship, he knows damn well what he's talking around. On another note, if ever something is posted here by Tilt a Whirl, take it lightly, he's a good guy but way over his head as far as his real knowledge and competencies in boxing really are and it would lead you to some catastrophic results.

[Cerberus]

Hey Youngblood - Thanks for the words of encouragement and advice! Do you think that four months is a reasonable goal?

I am at about a level zero skill and fitness wise. During class the coach does not do much training at all and more just oversees, quite blindly, so progress might be slow...

Yo Nameless - Will do thanks!

[Youngblood]

I think it is a reasonable goal, but also I wouldn't put pressure on yourself for it. You are ready when you are ready. I was in a gym for 6 months before I sparred, and 9 months before my first match. Bearing that in mind, I've seen guys do it a lot sooner and be ready.

You should certainly be able to get yourself fit enough in that time, but the skills training is what will take time. You'll always be learning ofc, we all are. Preparing for your first fight I think, or, well, being prepared, is something you don't want to rush.

So in short, set goals, but don't feel you need to hit it precisely. Use them as motivation.

[Cerberus]

Well... It has been a while and there is not much to say.

My initial goal was blown out of the water as follows:
In Jan, I got a rib fractured (just below my left nipple) whilst "catching punches" - I caught it alright!
Three weeks later (still Jan) whilst riding to work I was hit by a car!
Both legs badly bruised, bike is scrap - Thank GOD I walked away from it bruised and not broken... Three months off to recover...

So, I resumed training beginning of the month (April) at an easy pace, although any pace is pretty tough when you have been off for three months (I am sure you all know that all too well) until last Thursday when I was called into the ring for "evaluation / catching punches" and had the same old rib smacked.
At first I thought it was okay and I was being a sensitive and lacked conditioning so I continued training until we did abs... First rep and I hear a CRACK and the pain starts again! DAMNIT! Now I am known to have LTS - Left tit syndrome! LOL.

I was later told that a fractured rib takes 6 months to heal fully but a broken one take only three At this stage I am pretty down about the whole thing, bad luck's got me suffering here!

BUT, when life gives you lemons, find some tequila...
Any ideas as to good exercises I can do whilst not causing further damage to my rib?
This must be a common injury right?

See you guys around.